SEPTEMBER 30, 2010

"NADS"
1 MUSCLE UP (1 BURPEE PULL UP)
50M SPRINT
KBSP 50/35
KTE
50M SPRINT
1 TO 10 THEN 10 TO 1
FOR TIME
LOOKS LIKE THIS
1MU,SPRINT,1KBSP,1KTE,SPRINT
1MU,SPRINT,2KBSP,2KTE,SPRINT
1MU,SPRINT,3KBSP,3KTE,SPRINT
1MU,SPRINT,4KBSP,4KTE,SPRINT

SEPTEMBER 29 , 2010

400M RUN
PRESS
KB SWINGS
21,15,9
400M RUN
KB SNATCH L-ARM
SIT-UPS
21,15,9
400M RUN
KB SNATCH R-ARM
PUSH-UPS
21,15,9
400M RUN

SEPTEMBER 28, 2010

PUSH PRESS
5,5,5,5,5
THEN:
10 G2OH 135/95
15 BOX JUMPS 24/18
15 C2B
3 (RFT) ROUNDS FOR TIME

SEPTEMBER 27, 2010

"FIGHT GONE BAD"
WALL BALLS 20/16
SDHP 75/45
BOX JUMPS 20/12
PUSH PRESS 75/45
DBL UNDERS
1 MIN EACH MOVEMENT
THEN: 1 MIN RECOVERY
3 ROUNDS FOR SCORE
THEN:
2 MORE ROUNDS

SEPTEMBER 25, 2010

TABATA
FLUTTER KICKS
BALL SLAMS
GHD SIT UPS
SQUATS
DBL UNDERS
20 SEC WORK
10 SEC RECOVER
8 ROUNDS EACH MOVEMENT

SEPTEMBER 24, 2010

"THE SEVEN"
7 HSPU
7 THRUSTERS 135/95
7 KTE
7 DEADLIFT 245/155
7 BURPEES
7 KB SWINGS 70/50
7 PULL UPS
7 ROUNDS FOR TIME

SEPTEMBER 23, 2010

"KELLY"
400M RUN
30 WALL BALL 20/16
30 BOX JUMPS 24/18
5 ROUNDS FOR TIME

SEPTEMBER 22, 2010

"MAIN WOD TWISTED"
25 WALKING LUNGES EACH LEG 25/10 PLATE OH
20 PULL UPS 25/10 PLATE
30 BOX JUMPS 24/18
20 DBL UNDER
25 RING DIPS
20 KTE 25/10 PLATE
30 KB SWING 70/50
30 SIT UPS 25/15 MB
20 SQUAT CLEAN KB 35/20
25 BACK EXT
30 WALL BALL 20/16
3 ROPE CLIMB
FOR TIME
EMOM 4 BURPEES
AFTER 10 MIN
EMOM 2 BURPEES
UNTIL WOD IS COMPLETE

SEPTEMBER 21, 2010

5 PUSH PRESS @ 75 1RM
15 WALL BALL
10 CHIN UPS
20 CLAPPING PUSH UPS
AMRAP IN 10 MIN
1 MIN RECOVERY
3 MIN MAX DBL UNDER
1 MIN RECOVERY
10 BALL SLAMS 25/20
5 KBSP 70/50
40YRD SPRINT x2
AMRAP IN 10 MIN

SEPTEMBER 20, 2010

"ANGIE"
100 PULL UPS
100 PUSH UPS
100 SIT UPS
100 SQUATS
FOR TIME

SEPTEMBER 18, 2010

"SPANKY MY ARMS AND ABS"
HSPU
SUSPENSION CURLS
FEET 2 BAR
FLUTTER KICKS
SUSPENSION TRI EXT
DIPS
WIPERS 95/65
V-UPS
20,15,10,5
THEN:
100 DBL UNDERS
OR
300 SINGLES
FOR TIME

SEPTEMBER 17, 2010

100M SPRINT
THEN:
20 WALL BALL 20/16
20 SDHP 95/65
20 RING PUSH UPS
20 KB SWING 50/35
20 BOX JUMPS 24/18
100M SPRINT
3 ROUNDS FOR TIME

SEPTEMBER 16, 2010

SPEED SQUARE
ROMAN TWIST 25/10
GHD SIT UPS
BUS DRIVERS 35/20
DEADLIFTS 135/95
1 MIN EACH MOVEMENT
THEN 1 MIN RECOVERY
4 ROUNDS FOR TIME

SEPTEMBER 15, 2010

SQUAT CLEAN THRUSTERS 115/75
10,9, 8, 7, 6, 5, 4, 3, 2, 1
PUSH UPS
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
DBL UNDERS
50, 45, 40, 35, 30, 25, 20, 15, 10, 5
FOR TIME

SEPTEMBER 14, 2010

"HELTON"
800M RUN
30 DB SQUAT CLEANS 50/30
30 BURPEES
3 ROUNDS FOR TIME

SEPTEMBER 13, 2010

25 DBL (75)
KB SWINGS
20,5,15,10
PUSH PRESS
5,20,10,15
BURPEES
1,2,3,4
THEN
25 DBL (75)
BOX JUMP
20,5,15,10
OH ROTATION
5,20,10,15
BURPEES
1,2,3,4
THEN
25 DBL(75)
VUPS
20,5,15,10
PULLUPS
5,20,10,15
FINISH WITH
25 DBL (75)
FOR TIME

SEPTEMBER 11, 2010

10 BURPEE CHIN UPS
15 RING DIPS
10 LATERAL BALL SLAMS
15 DB CURLS
200M SPRINT
4 ROUNDS FOR TIME

SEPTEMBER 10, 2010

"AIR BAG"
20 BURPEES
THEN:
21 V UPS
15 REV. PUSHUPS
9 HSPU
15 PUSHUPS
21 GHD SITUPS
3 ROUNDS
THEN:
20 BURPEES
FOR TIME

SEPTEMBER 9, 2010

"BUCKEYE DOWN "
3 TKGU (L) 35/20
5 DEADLIFTS 185/115
7 KB CLEAN PRESS (L) 50/35
9 SITUPS
12MIN AMRAP
2 MIN RECOVERY
THEN :
3 TKGU (R)
5 BURPEE BOX JUMPS
7 KB CLEAN PRESS (R)
9 KTE
12MIN AMRAP
1MIN MAX DBL UNDER

SEPTEMBER 8, 2010

"NO PRESSURE TABATA"
50 DBL UNDER / 150 SINGLES
TABATA MUSCLE UPS - 20 REPS
50 DBL UNDER / 150 SINGLES
TABATA MAN MAKERS 25/15 - 30 REPS
50 DBL UNDER / 150 SINGLES
TABATA BUS DRIVERS 50/35 - 40 REPS
50 DBL UNDER / 150 SINGLES
TABATA KB SWINGS 70/50 - 60 REPS
50 DBL UNDER / 150 SINGLES
TABATA SQUATS 70 REPS
50 DBL UNDER / 150 SINGLES
EACH MOVEMENT IS A 8 ROUNDS TABATA OR
WHEN YOU HIT THE REPS COUNT THAT IS SET
THEN YOU MOVE ON TO DBL UNDERS

SEPTEMBER 7,2010

40YRD SPRINT EVERY 30SEC
for 8 ROUNDS
THEN:
KBSP 50/35
20• 10• 5• 15
BALL SLAMS25/15
15• 5• 10• 20
BOX JUMPS 32/24
10• 15• 20• 5
DYNAMIC PUSHUPS
5• 20• 15• 10
FOR TIME
THEN :
FINISHED WITH TURKISH GET UPS 10REPS EACH ARM

SEPTEMBER 6, 2010

"WORSE THAN EARL" from cfjax
AMRAP IN 5MINS @ EACH STATION
POWER CLEANS & BURPEES
FRONT SQUATS & PUSH UPS
PUSH PRESS & PULL UPS
THRUSTERS & RING DIPS
SNATCH & BOX JUMPS 24/18
115# MEN / 75# WOMEN
BARBELL REPS x 5 / BODYWT REPS x 10
1 MIN RECOVERY BETWEEN STATIONS

SEPTEMBER 4, 2010

"SMALL FIELD BASEBALL"
50M SPRINTBACKWARD
1ST BASE =PUSHUPS
25M LUGES
2NDBASE = SQUATS
25M BEARCRAWL
3RD BASE = BURPEES
50M SPRINT
HOME = ANY MOVEMENT ALL DONE AT 10REPS
AMRAP IN 28MIN

SEPTEMBER 3, 2010

5 HANGING POWER CLEAN 135/95
7 SUSPENDED RING PULL UPS
9 BOX JUMPS 32/24
AMRAP IN 15 MIN

SEPTEMBER 2, 2010

"RESTLESS LEG"
200M RUN BACKWARDS
200M LUNGES
200 BOX JUMPS
200 SQUATS
200M LUNGES
200M RUN
FOR TIME

SEPTEMBER 1, 2010

50M SPRINT
10 KB SNATCHES R ARM 50/35
10 KB SNATCHES L ARM 50/35
10 PULL-UPS
8 ROUNDS FOR TIME